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How to Burn More Calories by Exercising in the Cold

Did you know that the average person gains
5 – 10 lbs over the winter? That’s what happens when it’s cold out. We stay
inside and we don’t move as much.

But it doesn’t have to be that way. In
fact, new research suggests that exercising in the cold can be even more
beneficial than when it’s warm. Why? For one, when your body shivers, you use 5x
more energy than normal.

So if you’re jogging in the cold, parts of
your exercising will be 5x more efficient. Now, although exercising in the cold
has benefits, it needs to be done right. Otherwise, in a worst-case scenario,
it could be dangerous.

How to Be Comfortable in Any Weather

For most of us, our ideal warm temperature
is around 70 – 72 degrees Fahrenheit. When it gets between 50 – 60, most of us
like a jacket. And below 50 is when it really starts to get cold.

The colder it is, the more distance you’ll
want to put between the frigid air and your skin. The best way to do this is to
use the concept of layers.

As the name suggests, when layering, you
wear several different layers of clothing. The colder it is, the more layers
you’ll use… and the warmer materials those layers will consist of.

If it’s 50 degrees, you’ll be fine with a
light fleece or a heavier sweater.

In 30 degrees, a wool shirt, fleece, and
light down jacket will keep you incredibly toasty.

When It Gets Dangerous

Now, when layering, you need to pay
attention to two things:

Types of materials

Activity level

Types of Materials

Different materials handle cold temperature
differently. For example, you want to stay away from cotton at all costs. Why?
Because when cotton gets wet, it loses all its ability to insulate and retain
heat. Worse yet, it actually saps warmth from your body while wearing it.

When you jog or exercise, you’ll sweat…
even if it’s freezing out. If you sweat with cotton on, suddenly it’ll be like
you’re not wearing any protective gear on at all. It doesn’t matter if you have
the heaviest fill down jacket on. With a cotton undershirt, you’re still
freezing.

Here are the kinds of materials you should
look to wear in the winter:

Wool

Synthetic

Down

Wool is great for your lighter layers. Your
shirts, fleece, and even pants if it’s cold enough. Synthetic is generally
cheaper than wool and provides similar effects. Down is a heavy jacket that
really keeps in warmth.

Adding or Shedding Layers

When it’s cold outside, you’ll gear up in
your full winter garb. You might have a wool shirt, a fleece, and a down. Then
you have some synthetic leggings and wool socks on. Since you’re exercising and
building heat, this kind of outfit is good for temperatures as low as 5 – 10
degrees Fahrenheit!

No matter what kinds of material you’re
wearing, you’ll want to be aware of your sweat. If possible, you want to avoid
sweating at all. This is because no matter what kinds of materials you’re
wearing, we want to avoid water in the cold.

As you’re exercising, the moment you feel a
little bit hot, unzip your down jacket. Then, when you feel hot again, take it
off. If you still feel hot after that… take off another layer. I recommend you
take a small backpack with you, so you can easily store these layers. In this
way, you will stay comfortable and warm your entire workout.

Types of Exercises to Do in the Winter

Now that you have your gear sorted, it’s
time to get out and enjoy the cold. In general, cardio based exercises are the
most effective to do in winter. Here are a few examples that we recommend.

Jogging

Jogging in the cold is one of the most
meditative experiences. There’s something about the air when it’s below
freezing. It’s quieter. And your thinking is clear. Generally at the start of
your jog, you’ll be cold. You may start shivering… this is good. You’re burning
a lot of calories. Of course, make sure that you check the conditions before
leaving. If the streets are icy, that could be incredibly dangerous.

Hiking

This one is my personal favorite. I love to
hike in any temperature. But the winter can’t be beat. When the snow falls,
it’s like an entirely new world. Rivers freeze over and it is truly beautiful.
Plus it’s amazing exercise. If you want to hike in the winter, I recommend a
very solid pair of winter boots. Leather is great for the long-term, provided
you treat it correctly. For a more modern take, Gore-Tex boots will stay
waterproof in almost every environment.